We did this HIIT class on Tuesday. It’s Friday. My a$$ and calves are still sore AF.

But what a HIIT class it was. Wall-to-wall badassess looking to work hard, sweat a lot, swear a little, and walk (errr…hobble?) out of the fitness studio feeling mighty fine about themselves.

This week we brought back our nice little in-between-sets-upper-body-burnout, so make sure you have a set of water bottles ready before you jump in and get after it. Other than that, you don’t need any fitness equipment—just yourself, your mat, and a go-time attitude…

Prepare for lots of jumping, lots of lunges, lots of heavy breathing, and lots of hard work. Now go get after it already!

Sign-Up for HIIT Class

My HIIT workouts are designed so they can be done on your own, wherever you are, without needing weights or other exercise equipment. But I promise you you'll push yourself harder—and have a lot more fun—in one of my classes. Join us next Tuesday from 6:30-7:30pm at Central Rock Gym in Randolph, MA.

Your HIIT Class is Served…

Stretch & Warm-Up: Take 5-minutes to loosen up, then jump rope in place for 1-minute to elevate your heart rate.

10/15/20: Everybody’s favorite HIIT class warm-up! 10 of each jumping jacks, mountain climbers and burpees, then 15 of each, and then 20 of each. No breaks, just keep moving. You can rest when you’re dead.

Arms: Grab your water bottles, and fight through the series…try not to lower your arms even once!

1. Hold arms out to the side for 30-seconds

2. Small forward circles for 30-seconds

3. Small backwards circles for 30-seconds

4. Big forward circles for 30 seconds

5. Hold arms out to the side for 30-seconds

Cardio: Do each exercise for 30-seconds, followed by a 10-second break. Repeat the set 3x, and then take a 1-minute rest.

1. High knees

2. Toe tap hops

3. Star jumps

4. Zig zag hops

Arms (yes, again…)

Legs: Do each exercise for 30-seconds, followed by a 10-second break. Repeat the set 3x, and then take a 1-minute rest.

1. Triple treats (jumping lunge, jumping lunge, bonus squat!)

2. Lunge jumps

3. Left leg lunge pops

4. Right leg lunge pops

Arms (last set of arms, okay?)

Upper body: Do each exercise for 30-seconds, followed by a 10-second break. Repeat the set 3x, and then take a 1-minute rest.

1. Plyometric push-ups

2. Plank jacks

3. Donkey kicks

4. Tricep dips

Happy abs: And no, I still can’t give away the secret of happy abs. If you want abs that smile, you gotta get your a$$ to HIIT class next Tuesday from 6:30-7:30pm at Central Rock Gym in Randolph. Or, for a 30-minute focus class, come to my ab class on Wednesdays from 6:15-6:45pm.